Complete 10 rounds for time of: 5 strict chest-to-bar pull-ups 10R/10L dumbbell "X" movement (see below) 15 sit ups The dumbbell movements for each round are: Rounds 1 and 6 - Push presses (50/35#) Rounds…

Seated Shoulder Press 5x5 (70%) Then 2 minutes ring dip support hold Community Notes:  Happy Birthday Alex D!

Partner Interval AMRAP in 17 minutes of: 8R/8L KB snatches (53/35#) 20 yd OH walking lunges (53/35#) Both partners complete 5 burpees at the start of each round. WOD Notes: In a partner interval workout,…

Complete 3 rounds for time of: 10 power cleans (155/105#) 25 toes to bar

Box Squat 7x2 (80% 1RM) Then 3x30 banded good mornings Community Note 1:  Happy Birthday Allison! Community Note 2: Adam Smith will be doing holiday photo sessions again this year to raise money for Phoenixville…

Complete 27-21-15-9 reps for time of: Thrusters (95/65#) After each round, run 400m and complete 2 rope climbs. WOD Notes:  Choose a weight for the thrusters that will allow you to complete each round in…

Build to a 1 rep max of the following complex: Power clean + hang power clean + hang clean WOD Notes:  A barbell complex refers to completing a series of movements without putting the bar…

Complete 3 rounds, starting a new movement every 3 minutes of: 500/400m row 30 burpees 20x10yd shuttle run Open Notes:  The last week of the Open is here!  Come out to the gym around 5:45…

  Complete a 12 minute death by overhead squats (95/65#), starting from 3.  Each minute begins with a set of 25 double unders. WOD Notes:  In the first minute, you'll complete 25 double unders and…